The #1 WORST Food That HARMS Your Brain (AVOID!)

Some foods you might be eating daily can actually DAMAGE your brain over time. In this article, we'll explore foods that HARM your brain vs foods that PROTECT your brain.

 

First, the BAD NEWS...

Certain foods you eat can indeed harm your brain, both in impaired learning ability as well as impaired memory.  Even worse, the wrong food and drink choices throughout your life can even lead to the terrible and deadly disease of Alzheimers.

A friend of mine just told me that her dad died of Alzheimers recently and it was just a terrible disease where he didn't even know who she was anymore towards the end.  It's time our society starts taking degenerative diseases like Alzheimers, cancer, and heart disease more seriously throughout our lives, and not just once it's too late. Even in our 30's, 40's, and 50's, the choices we make with our daily food can PREVENT these terrible diseases.

So let's dig in with the topic today of foods that harm your brain, and what you can do about it...
 

Food #1 that HARMS your brain:  Fructose

In a 2012 UCLA study published in the Journal of Physiology, researchers found that a diet high in fructose over time can damage your memory and learning ability.

Beyond the harm to your brain, it's well known in the research world that a high fructose diet can also cause insulin resistance in your body over time, and possibly lead to type-2 diabetes and extra body fat.  If that's not enough, a high fructose diet also detrimentally affects your triglyceride levels in your blood as well as small dense LDL particles that cause plaque in your arteries.

So what we have here is high-fructose intake = impaired memory and learning in your brain, increased risk of diabetes, and increased risk of heart disease. Oh, and we forgot to mention extra belly fat too...  Yum - who wants another can of soda pop or a large bowl of corn syrup sweetened ice cream!

The average person eating a modern western diet of processed food consumes a LARGE quantity of fructose without even thinking about it from all of the soft drinks (high fructose corn syrup typically), sweetened juice drinks, orange juice, processed junk foods such as cakes and candies, as well as the HFCS that's added to store-bought salad dressings, breads and cereals, and even condiments like ketchup.

Note that many sports drinks, even though marketed as "healthy", can have large amounts of corn syrup or even crystalline fructose as their main sweetener.  These sports drinks can be equally as bad as a soda for your body and your brain.  Don't be fooled by the clever marketing showing pictures of pro athletes guzzling this stuff.

Also note that agave syrup (aka, agave nectar) which is marketed as a "healthy" sweetener as well, is one of themost concentrated forms of processed fructose in sweeteners as well.  I personally stay away from agave sweeteners as much as possible unless the amounts are very small.

All of these fructose-laden foods and drinks are easy to avoid though if you choose to eat consciously... for example, make homemade salad dressings from your favorite olive oil and vinegar with added spices, or choose to drink unsweetened iced tea with lemon instead of sweetened drinks or juices.  If you use a lot of ketchup, try to reduce the quantity by mixing with mustard or hot sauce, which typically don't contain HFCS sweetener in any significant quantities.

Last thing to note about fructose... Yes, natural whole fruits do contain fructose, but generally contain MUCH smaller quantities of fructose than you would consume in a sweetened juice drink, soft drink or sweetened junk foods.  Also, the phytonutrients, antioxidants, and fiber that's contained in most whole fruits counteracts any negative effects of fructose.  I personally try to keep fruit intake to no more than 1-2 pieces a day due to the sugar and fructose content of larger amounts of fruit.

Here's a trick:  Did you know that limes and lemons contain virtually zero fructose, and only 3-4 grams of total carbs in a whole lemon or lime, whereas a typical orange contains 6 grams of fructose and 25 grams of total sugar per fruit.  I squeeze lemons and limes daily into either water or teas for a healthy flavorful drink. Fresh lemon juice has even been shown to control blood sugar response from a meal...another bonus!
 

Other Foods that HARM Your Brain:

You probably already know some of the harmful health effects of these foods, but long term effects on your brain are yet another...

Trans fats -- strongly inflammatory in your entire body including damage to cell membranes throughout your body.  Avoid hydrogenated oils in processed foods and deep fried foods.

Mercury -- studies show that mercury from pollution (coal burning plants are the biggest source of mercury pollution to air and water) and from fish that are high on the food chain such as tuna, shark, swordfish, tilefish, etc can possibly cause long term negative effects on your brain.  Limit these types of fish to a couple times a month and focus more on fish such as salmon, trout, and many other types of smaller fish to reduce your mercury load.

Wheat-based foods -- In the groundbreaking book, Wheat Belly, Dr William Davis makes a very convincing argument that wheat has addictive properties in the brain.  Wheat contains compounds termed "exorphins" that have an effect in your brain similar to opiate drugs.  This explains why people have such a hard time giving up their beloved breads, cereals, pasta, and muffins because these foods are mildly addictive.

I know personally from past experience that if I have have a pasta dinner, I'll go back for seconds and thirds as I just can't seem to stop eating the stuff.  And then hours after dinner, I'll get cravings for more carb-based foods or sweets.  But if I pass on the pasta and just have meat, veggies, and salad, I find myself totally satisfied after dinner with no cravings later at night.
 

The good news is...

There are plenty of superfoods, herbs, and spices that can protect your brain and your other organs too!

In fact, did you know that turmeric is one of the highest antioxidant spices that also exhibits brain-protecting effects? In India, where curry containing turmeric and other spices is eaten daily, rates of Alzheimers disease is among the lowest in the world, proving some of the brain-protecting effects of turmeric.

In addition, the powerful DHA and EPA omega-3 fats in fish oil has been proven in countless studies to protect your brain from damage over the years.

 

Source: Mike Geary - Certified Nutrition Specialist

Reasons To Eat Healthier That Have Nothing To Do With Your Weight

Photo: Getty Images

While many clients come to me to slim down, in the long run, nearly all find themselves feeling far more motivated by the numerous benefits of healthy eating outside of shedding pounds and inches.

For example, a new study published in the British Journal of Health Psychology found that young adults who eat more fruits and veggies experience greater “flourishing,” meaning they’re happier, more positive, creative, and curious. I absolutely see these effects among the people I counsel, regardless of age, and it’s this overall enhanced sense of well being that keeps most of them going strong.

 

Here are five more meaningful benefits of eating well that have absolutely nothing to do with your size or shape.

Better mood

Like the study I referenced above, another from New Zealand has tied a higher produce intake to mood. In the study, nearly 300 young adults completed daily food diaries for three consecutive weeks, along with psychological and mood-related ratings. Scientists found that a higher intake of fruits and veggies resulted in more energy, calm, and greater feelings of overall happiness. They also noted that the effects were seen not only on the days more produce was consumed, but also throughout the following day.

Another study, published in the journal Social Indicators Research, which tracked the eating habits of 80,000 adults, found that downing more servings of fruits and veggies boosted mental well being, with the magic number for happiness being seven daily servings (think half of each meal).

Sounder sleep

Numerous studies have tied better sleep to improvements in overall wellness, and more and more research indicates that eating the right foods can help. Scientists from Taiwan found that when men and women who struggled with sleep disturbances ate two kiwis one hour before bed over a four-week period they fell asleep 35% faster, slept more soundly, and snoozed 13% longer.

Researchers from the University of Pennsylvania and University of Rochester have also found tart cherry juice to be an effective elixir for sleep. In their study, volunteers sipped either one ounce of tart cherry juice or a placebo daily for a week. The cherry drinkers experienced a 25-minute increase in sleep quantity, and a 5-6% boost in sleep efficiency, a measure of overall sleep quality. Not surprisingly, other foods that have been tied to better sleep are all of the good-for-you variety, including fish, whole grains, nuts, and dark leafy greens. In other words, better diet, better slumber.

Better workouts

As a sports nutritionist, I’m always on the lookout for research about foods that enhance athletic performance, and in recent years several healthy foods have been shown to either build muscle, boost recovery, or improve endurance. For example, a study published in the Journal of Applied Physiology found that gulping 16 ounces of organic beetroot juice daily for six days helped male athletes cycle for up to 16% longer compared to a placebo, an effect the researchers say isn’t achievable through training. For 10 more “fitness foods” check out my previous post: What to Eat to Get in Shape Faster.

Glowing skin

Healthy eating really does give you a natural glow. At least that’s what University of Nottingham scientists found when their study concluded that photographs of people who ate more produce were rated as more attractive than those with suntans. Another from the University of St. Andrews found that people who upped their intake of fruits and veggies by roughly three more daily portions for six weeks were rated as more attractive than those with lower produce intakes. The lesson: you really are what you eat—both inside and out!

Improved brain function

For some time the Mediterranean diet has been considered the gold standard for optimal health. Cornerstones of this eating plan include a eating lots of veggies and fruits, along with fish, beans, whole grains, extra virgin olive oil, avocado, nuts and seeds, a moderate amount of wine—and a low intake of fatty meats, dairy products, refined grains, and sugar. A recent study from the National Institutes found that people who consistently adhere to a Mediterranean-like diet were less likely to have brain infarcts, small areas of dead tissue in the brain linked to cognitive problems.

Researchers also found that over 6 years, Mediterranean diet eaters were 36% less likely to have brain damage than those who least closely followed this eating pattern. This backs other research supported by the National Institute on Aging, which found that close adherence to a Mediterranean diet resulted in a 28% lower risk of developing mild cognitive impairment with aging, and a 48% lower risk of progressing from cognitive impairment to Alzheimer’s disease.

By Cynthia Sass
www.health.com

Beauty Sleep For Glowing And Healthy Skin

 

Do you average a full night of sleep for most days during a week?

If you don’t, have you noticed the effects of your sleep deprivation?

After pulling three all-nighters to study for various nursing school exams, I could see the results of my poor sleep on my face: I was breaking out, dark circles developed around my eyes, and my skin looked pale. In general, my lack of beauty sleep resulted in a ragged appearance, prompting many comments from my peers. These comments suddenly triggered my memory of a blog post Dr. Bailey wrote on how “Your Face is Really More Attractive after a Good Night’s Sleep.”

The Effects of No Beauty Sleep

Researchers from the Department of Psychology at Stockholm University point out the impact of sleep deprivation:

Because these facial regions are important in the communication between humans, facial cues of sleep deprivation and fatigue may carry social consequences for the sleep-deprived individual in everyday life.

In Dr. Bailey’s summary of this sleep study, the classic symptoms that appear on your face due to sleep deprivation are :

• Drooping eyelids and corners of the mouth
• Red eyes
• Dark circles
• Pale skin
• Swollen eyes
• Increased wrinkles

As you can see, I was sporting all the “unattractive” symptoms from lack of sleep. This is a fairly common problem in our fast-paced society, where sleep often takes a low spot on our priority list. Best method to prevent this: schedule sleep as a top priority. Good sleep not only has effects on one’s appearance, but on long-term health benefits as well.

However, if you are unable to avoid a bad night sleep is there a way to hide your sleep-deprived appearance? 

Dr. Bailey has a few tricks to help reverse the unwanted signs of sleep deprivation. Below is her targeted approach for your skin when you got a little less beauty sleep than usual.

How to Fake Your Beauty Sleep

Step 1: Brighten your complexion with gentle exfoliation and deep hydration.

Dr. Bailey’s favorite exfoliating cleanser is Replenix Exfoliating Scrub, especially when she burns the midnight oil. The bamboo micro-beads scrub away dead sallow skin to expose a brighter, new complexion.

The ingredient for the best deep hydration is hyaluronic acid; it helps the skin absorb 19% of hyaluronic acid’s weight in water for an instant plump. Dr. Bailey always turns to her Green Tea Antioxidant Skin Therapy Cream for a hyaluronic-rich skin product. Additionally, it is loaded with green tea extracts and caffeine to reduce the appearance of redness and inflammation. After cleansing with the Replenix Exfoliation Scrub, apply Dr. Bailey’s Green Tea Skin Therapy on your slightly damp skin (will lock in additional moisture if skin left slightly damp)!

 

Step 2: Lock in hydration with a moisturizer or moisturizing sunscreen.

If your sunscreen does not contain a moisturizer, use a moisturizer to further lock in the hydration provided by the Green Tea Skin Therapy. Apply Dr. Bailey’s Daily Moisturizing Face Cream Dry to Normal or Oily to Normal (depending on your skin type). Also Dr. Bailey’s All Natural Face and Body Butter and Lotion work great for sensitive skin.

 

 

 

 

 

 

After applying a moisturizer, it is essential to apply zinc-oxide broad spectrum sunscreen to prevent sun damage to your skin. As Dr. Bailey stresses in many of her blog posts, she only recommends zinc-oxide sunscreens for the best anti-aging sun protection. A customer favorite, as well as Dr. Bailey’s, is Citrix Sunscreen that goes on clear and does not aggravate acne. Additionally, Glycolix Elite sunscreen is perfect for sensitive skin types and for application near the eyes.

 

Usually if you skipped out on your beauty sleep you want a skin care regimen with less steps as well. This is why Dr. Bailey loves to use sunscreen moisturizers, aka BB Creams, for on-the-go skin care.Suntegrity 5-1 BB Cream is multifaceted sunscreen beyond just sun protection and moisturizing, providing facial tinted primer and antioxidant skin therapy. If you have oily or rosacea type skin, use MD SolarSciences Mineral Tinted Creme as a moisturizing sunscreen.

Step 3: Target eye issues: swollen eyes, drooping eyelids, redness.

A summary of Dr. Bailey’s eye area remedies includes:

• All Natural Approach: Tea Bag and Cucumber Soak
  • Chill four boiled green/black tea bag or thinly sliced cucumbers in the ice water/fridge.

• Apply damp tea bags or cucumbers to your eyes while lying down (support head above heart) for 10 min.

• Change or re-chill as they warm.

• Skin Care Products: Replenix Eye Repair Cream
  • Combines of arnica, green tea polyphenols, retinol, and peptides to combat all eye issues (under-eye bags, dark circles, fine lines, and wrinkles) without irritating the delicate eye skin. 
  • Creates an excellent base for concealer application.

 

• Makeup Approach (Final step): Concealer
  • Art color correction – apply concealer with yellow hues to cover the purple coloration of dark circles.
  • Use mineral makeup with mica to help reflect light and decrease shadows under the eyes.
  • Example: Dr. Bailey’s Antique Beige Baked Mineral Powder is more slightly yellow then her natural skin tone. After applying this shade under her eye, Dr. Bailey then applies her natural skin tone color, her Baked Mineral Powder in Simply Beige.

Step 4: Combat Sagging Mouth Consequences

Unfortunately, there are no skin care products for this issue except to SMILE MORE! This will not only have a positive effect on those around you but it will lift your spirits as well. As Dr. Bailey says:

…sporting a smile helps lift our spirits.

However, there are cosmetic procedures, such as Juvederm, that use filler injections to provide a natural lift to corners of the mouth.

Take Home Message on Beauty Sleep

If you want to look and feel your best, it is vital to get your beauty sleep! Aim for eight hours of sleep a night and you will see the results not only in your appearance but in your energy as well. Dr. Bailey knows that this is not always possible, so at least now you have a few tricks to combat the signs of sleep deprivation.

If you have found these beauty sleep and skin care tips, please show your thanks by commenting on, sharing, “liking,” Google+, tweeting, and “pinning,” using the social sharing buttons above and below this blog post with friends and family.

Dr. Bailey Skin Care Team

References:

Sundelin T; Lekander M; Kecklund G; Van Someren EJW; Olsson A; Axelsson J. Cues of fatigue: effects of sleep deprivation on facial appearance. SLEEP 2013;36(9):1355-1360.

Axelsson J, Sundelin T, Ingre M, Van Someren EJ, Olsson A, Lekander M., Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people. BMJ. 2010 Dec 14;341:c6614.

Photo attribution: Thanks and gratitude to © Doable/amanaimages/Corbis

Walking Improves Brain Health

Walking approximately 6–9 miles a week is associated with increased gray matter in the brains of older adults, according to a study published in Neurology (2010; 75 [16], 1415–22) “Just by walking regularly, and so maintaining a little bit of moderate physical activity, you can reduce your likelihood of developing Alzheimer’s disease and [can] spare brain tissue,” Kirk I. Erickson, lead study author and assistant professor of psychology at University of Pittsburgh [Pitt] in Pennsylvania, told HealthDay. The study participants were subjects in the Pittsburgh site of the larger Cardiovascular Health Cognition Study, a longitudinal study conducted over a 13-year period. 

The Pitt researchers wanted to determine whether consistent moderate physical activity among older adults would be associated with cognitive health in later life. The scientists enrolled 299 adults with a mean age of 78 in 1989 and recorded the distance each person walked per week. Nine years after this measurement, investigators conducted MRI brain scans to measure brain size. At this stage, none of the participants exhibited any cognitive impairment. Four years later, approximately one-third of the subjects had experienced cognitive decline. 

Data analysis showed that the individuals who walked a minimum of 6 miles per week had more gray-matter volume in the brain and only half the risk of developing cognitive impairment compared with less active subjects. Sections of the brain that retained more gray matter included the frontal and temporal brain regions, including the hippocampus and the entorhinal cortex. These brain regions can be subject to age-related deterioration. More gray matter in these areas is associated with reduced risk of developing dementia or mild cognitive impairment. 

More physical activity, however, does not provide more benefits. “That’s because the size of our brain regions can only be so large,” said Erickson. However, the improvements that can occur are important: “What we often think of as an inevitable component or characteristic of aging—memory decline and brain decay—is clearly not inevitable. There’s plenty of evidence now . . . that shows that we can retain our brain tissue and retain our memories well into late adulthood by maintaining an active and engaged lifestyle.”

By Shirley Archer, IDEA Fit